Core strength, as we all know, is important, but “functional” strength is essential. This means, being able to transfer your strength into day to day activities, whatever they my be. It could be your job, housework, lifting your children or even playing a sport.
When training your core muscles, it’s important to think “functionally” and for this you need variety. Don’t get brainwashed into doing isolated exercises like abdominal crunches or using machines or abdominal cradles. The best way to activate your core muscles is to perform dynamic movements like press ups, lunges, squats and pull ups.
Also, challenge your core more by incorporating a swiss ball or BOSU into your routine. These tools challenge your balance and proprioception, which in turn, make your core muscles work harder.
Here are a few exercise suggestions to get more from your core! :
Squat series :
Body weight squats 3 x 15 reps
BOSU squats 3 x 15 reps
Sumo squats 3 x 15 reps
Press up series :
Body weight press ups 3 x 12 reps
Swiss ball press ups 3 x 12 reps
BOSU press ups 3 x 12 reps
Lunge series :
Body weight lunge 3 x 10 reps each leg
BOSU lunge 3 x 10 reps each leg
Multi directional lunges ( forwards, side, reverse) 3 x 10 reps each leg in each direction
Make sure you properly stretch afterwards!
Enjoy!